Drinking excessively
Too much alcohol on the weekend will harm your heart. Regular binge drinking – when women drink more than six units (three 175ml glasses of wine) or men drink more than eight units (four double gin and tonics) in a single sitting – increases the risk of high blood pressure, heart attacks, strokes and heart disease, notes Dr. Makarem.
“Excessive alcohol consumption can temporarily increase blood pressure, because alcohol can increase heart rate and narrow blood vessels,” Stanford says. “Drinking too much can also trigger palpitations and abnormal heart rhythms. In the longer term, it can also contribute to weight gain, another risk factor for cardiovascular disease.”
What to do instead
The NHS recommends consuming no more than 14 units per week (around six 175ml glasses of wine or seven pints of low strength beer). “Don’t think of 14 units as something to use in one or two sessions,” Stanford says. “It’s a maximum, not a goal.
“If you drink up to this amount, spread it evenly over three or more days, with several alcohol-free days each week. It’s best not to ‘save’ your allowance for the weekend. Drinking a large amount at once can have a more serious impact than spreading it out.”
Some research suggests that red wine may offer heart health benefits that other alcohols do not offer due to the antioxidants it contains. However, Stanford says no level of regular alcohol consumption will improve health.
Sunday roasts
“A Sunday roast would not be ideal for heart health as it can be high in red meat, fat and salt,” says Dr Makarem. NHS advice is to eat no more than 490g of red and processed meat per week, but a Sunday roast, especially with large portions in restaurants, can weigh more than 200g.
Although they are a source of iron, zinc and B vitamins, excessive consumption of beef, pork and lamb can increase the consumption of saturated fats, which can increase cholesterol levels and the risk of heart disease. High-salt side dishes, such as gravy and roasted potatoes, can raise blood pressure.
“A roast that regularly includes fatty meat, lots of animal fat, and savory accompaniments is best enjoyed less often,” adds Stanford.
What to do instead
“A roast dinner can absolutely be a healthy choice,” says Stanford. “It’s how you cook it and what you put on the plate that counts.” » To make it a healthy meal, she recommends filling at least a third of your plate with vegetables cooked without butter or salt.
“Choose lean meat, such as skinless chicken or turkey, or lean cuts of beef. Trim visible fat and keep the portion about the size of the palm of your hand,” she says.
“Paroil the potatoes before roasting and brush them lightly with an unsaturated oil, such as canola or olive oil, rather than using lard or butter. For the gravy, choose low-salt granules or stock, or make your own. If using meat juices, remove the fat first. Herbs, garlic, and spices are also great ways to add flavor. flavor without adding salt.
Go to bed very late
“Staying up late on Friday and Saturday leads to inconsistent sleep and wake times throughout the week, which can increase your risk of heart disease,” says Dr. Makarem. One study found that failing to maintain regular sleep hours increases the risk of stroke, heart attack and heart failure by 26 percent, even among those who still get a full night’s sleep.
“Staying up late can affect how the body handles factors like blood pressure, blood sugar, and inflammation,” which could be behind this finding, Giblin adds.
Pushing back your sleep time can have other detrimental effects on heart health. “This has been associated with weight gain due to hormonal imbalances, increased appetite, increased cravings for high-calorie, salty or sweet foods, and increased overall calorie intake,” adds Dr. Makarem.
What to do instead
“Ideally, we should sleep seven to eight hours a night to reduce our risk of heart disease,” says Dr. Makarem. “However, sleep duration and regularity are important, which means we should aim for a fixed sleep schedule: try not to vary bedtime and wake-up times by more than 30 minutes from one night to the next.”
Research suggests that falling asleep between 10 p.m. and 11 p.m. is the “golden hour” that best aligns with cardiovascular health, notes Giblin. People who fall asleep at this time have the lowest risk of heart and circulatory diseases. “Regularly going to bed after midnight has been associated with increased cardiovascular risk,” she adds.
Gn Health
